Carbohydrates tend to have a bad rap, but they are an essential part of a healthy diet. Madison Clarke, a registered dietitian at UAB Medicine St. Vincent’s One Nineteen, is sharing her top tips on how to incorporate healthy carbs.
“Eliminating carbs from an individual’s diet can lead to inadequate fiber intake, deficiencies in key nutrients, increased fatigue, blood sugar complications and an eating pattern that may be difficult to sustain long term,” Clarke said. “Rather than eliminating carbs altogether, focus on choosing fiber-rich sources and pairing them with protein and healthy fats to create balanced, satisfying meals.”
Individual carbohydrate needs vary based on health conditions, activity levels and overall body composition.
“Carbs are the body’s primary energy source and support physical activity and bodily functions,” Clarke said. “The body and the brain need carbs to function properly. Focus on the quality rather than the quantity of carbs you are consuming.”
Highly refined carbohydrates include foods that have been processed and stripped of much of their natural fiber and nutrients. Because they are digested more quickly, they may contribute to blood sugar spikes and are often considered less filling. Whole food carbohydrate sources are naturally rich in fiber and nutrients that support an overall healthy diet.
Types of carbohydrates
The three types of carbohydrates are fiber, starches and sugars.
Fiber comes from plant-based foods. It helps with digestion and keeps the body feeling full after eating. Good sources of fiber include legumes, fruits, vegetables and whole grains. Starches provide the body with glucose, which provides energy to every cell in the body. Starchy foods such as corn, sweet potatoes and butternut squash contain vitamins and minerals.
There are two main types of sugars: natural sugars and added sugars. Natural sugars are found in items such as fruit and milk. They are typically accompanied with other nutrients in foods and part of a balanced diet. Added sugars are in processed foods and beverages such as soda, baked goods and candy. Experts recommend limiting added sugars in an everyday diet.
“While all carbohydrates can fit into a balanced diet, I recommend leaning on more fiber-rich options, so the body can get the fiber and nutrients it needs to function properly,” Clarke said.
Clarke emphasizes that treats and salty snacks can still be enjoyed in moderation. She encourages people to focus less on individual food or meals and more on improving their diet over time.